Heavy Metal CrossFit Competitor’s Blog: Monday 8/3/15
| Wave 3b-Week 1 of 3 |
| Note: |
| May split day into 2 sessions if possible: |
| 1) AM: Squats, Skill &/or Core Quota. Optional gymnastics skill work. Daily stretch/mobility. |
| 2) PM: Oly lifts & Auxiliary (pulls) and optional WODs (heavy leg/back taxing fits best here). Can also place quota work here. |
| *Note: Lift % based on top classical lifts. In some cases Work sets listed only. In general the % are only a guideline (and usually a ‘conservative ‘one) and will vary from person to person. Try to match the ‘conservative %’ and in weeks 2 and 3, try to match or beat week 1 w/reps or weight). |
| *Individual edits and adjustments can be made for your needs (to program and %). Communicate with your coaches and never assume! |
| *Individual edits and adjustments can be made for your needs (to program and %). Communicate with your coaches and never assume! |
| A) Snatch: to top x3,x2,x1x7-10 singles (60s rests on singles after re-setting the bar & start count at ~90-95%, if make 3 in a row, go up (unless coach tells you to go up), if miss 3 in a row drop down by 10% or 10kg and build back up. Goal is to make lifts but if a big one is there go for it). |
| B) (~30 min) (May round up or down on %. Basically, work to top x3, x2, x1) |
| a. After respective ABC drills w/bar & technique plates. (May round % up or down as needed). |
| b. 40% x3 Power Snatch OR 3pp pw, 2pp pw, No pause pw = 3 reps 40% x3 Power TO Squat OR 3pp pw TO squat, 2pp pw TO squat, No pause pw TO squat = 3 reps |
| c. 40% x3 full OR 3pp full, 2pp full, No pause full = 3 reps |
| 1) 50% x 3 |
| 2) 60% x 3 |
| 3) 70% x 3 |
| 4) 80% x 2-3 |
| 5) 85% x 2-3 |
| 6) ~88-90% x 1-2 |
| 7) ~91-95+% x1-2, or start singles: x1x7-10 sets (60s rests). If make 3 in a row, go up (unless coach tells you to go up), if miss 3 in a row drop down by 10% or 10kg and build back up. Goal is to make lifts but if a big one is there go for it). |
| C) C&J: to top x3+1,x2+1,x1+1 and 3 back off C&J Singles (90s-2 min rest on back offs). (~20 min)(May round up or down on %. Basically, work to top x3, x2, x1) |
| a. After respective ABC drills w/bar & technique plates. (May round % up or down as needed). |
| b. 40% x3 Power Snatch OR 3pp pw, 2pp pw, No pause pw = 3 reps 40% x3 Power TO Squat OR 3pp pw TO squat, 2pp pw TO squat, No pause pw TO squat = 3 reps |
| c. 40% x3 full OR 3pp full, 2pp full, No pause full = 3 reps |
| 1. 50% x 3+1 |
| 2. 60% x 3+1 |
| 3. 70% x 3+1 |
| 4. 80% x 2-3+1 |
| 5. 85% x 2-3+1 |
| 6. ~88-90% x 1-2+1 |
| 7. ~91-95% x1-2 |
| 8. ~94%-100%+ x1+1…(find top single: 3 miss limit or coaches call)(if missing jerks: still work to top clean. |
| ii. Then: back off C&J @90% of top C&J make for 1+1 x3 sets)(90s-2 min rest). |
| D) Front Squat: to top 3,2,1(~15 min) |
| a. Based on lifters needs pick-‘hard build up’: push the 3,2,1 to a top or ‘loose build up’: don’t push the 3 & 2 as hard as the 1)(examples: ‘hard’-work to 3rm, add ~5% x2, add ~5% x1, if feeling good add ~5% x1, or ‘loose’:x3 @~80-85% of top x1, x2@~85-90% of top x1, x1@~90-95%of top x1, and if feeling good: x1@~100%+ of top x1). Note: Yes, after you hit your top x3, you can do multiple sets of 2s and 1s while ramping up. |
| E) Back Squat: to 4rm (~15 min): |
| a. to 4rm (% based on top 4rm): (Bar x3-5+), ~30-40% x3-5, ~50-60% x3-5, ~75-80% x3-5, 90%x4, (~95%x4), ~ 100%x4 (~15 min) |
| F) Thruster (front/back/bar/axle): work to 4rm, then: drop 10% x4, then drop 10% more x4 (no more than 2 minutes rest after RM set) |
| F) Optional/recommended: Sn Balance (or Sn Grip OH Squat-or can do these Wednesday): x3,2,1 or 1s x3 OR (or x1RM, -5%x1, -10%x1) (% based on top 1rm): (Bar x3-5+), ~30-40% x3, ~50-60% x3, ~75-80% x1-3, 90%x1-2, (~95%x1-2), ~ 100%x1, (~95-100%x1), (~90-100%x1).(~15-20 min). |
| G) Snatch Grip RDL: 4s x1-3 OR (or x4RM, -5%x4, -10%x4 OR x4rm, then set 2: 2+ reps, then set 3: 1+ reps, OR just to 4rm) (% based on top 4rm): (Bar x3-5+), ~30-40% x3-5, ~50-60% x3-5, ~75-80% x3-5, 90%x4, (~95%x4), ~ 100%x4, (~95-100%x3-4), (~90-100%x2-4).(~15-20 min). |
| H) Low Back: Barbell or (2) Dumbbell Back Extensions/hypers x8-10 x 3 sets (Or, bare minimum of bodyweight hypers x10-15 x3 sets (~10 min) |
| WODs |
| 3 rounds for time of: |
| 9/135-lb. ground-to-overheads, 10 reps |
| 200-yard shuttle sprint, 50 yards there and back twice |
| Core Quota:(~5-10 min) |
| T2B/KTE/HLR: Kip reps x25+ then strict x15-25+ with 3sec pause at top and 8 sec negative (or, T2B/KTE/HLR x50-100) |
| Hypers/Rev Hypers: Weighted (barbell/dumbbells/plate): x25+ then BW x25+ |
| Skill/Cond./Goat Work: (5-10 min) |
| Pick 1 or more: 100 DU and/or Triple Unders, 50 Box Jumps (20/24), 24 Pistols, 25-50 WB, etc |
| Optional conditioning: depending on GOAL/NEED/PRIORITY (optional: may drop pull work &/or quota work to work this in…AGAIN, depending on GOAL/NEED/PRIORITY) |
| *Any WOD or conditioning element you have missed in the last week or will miss this week (WODs, Conditioning, OR Track work) or any Leg/back taxing type WOD. |
| **High intensity intervals: Sprints, DU, Box Jumps, Rowing, etc. |
